Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.
B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)
Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.
And coming Saturday…
Team Randy + Tommy V
Teams of 2 or 3 [22 Minute Time Cap] Complete for Time:
75 Power Snatch (75/55)
Partner Pushup Position Plank Hold
15 Rope Climbs**
Partner Dead Hang Hold
45 Thrusters (115/75)
Partner Bottom Air Squat Hold
**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.
All reps are team totals. For team of 2 only one person working at a time. While one person is working the other person must be in a static hold. For teams of 3, one person must be in a static hold for the entire workout. 3 tandem burpee penalty for coming out of hold.
Rx+ = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.
Post time to complete WOD. Ex: 14:17 Rx.
Saturday Schedule
8:45a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Tom
No yoga today
Sunday Schedule
10a: All Levels CrossFit- Tom
11a: Open Gym- Tom
FRI 05.15.15 Atlantic Regional! Read More »